Seniors may find it difficult to plan a whole exercise routine, but getting healthier can be as easy as incorporating some type of movement or simple chores into each day. Active seniors have longer lives and are happier.
Swapping out just a few minutes of sedentary time with something that requires movement is associated with reduced mortality, according to a study published by the American College of Sports Medicine.
Scientists found that even small tasks such as washing dishes and sweeping the floor helped extend the lifespan of older adults, ages 50 to 79. Just 10 minutes of activity made a difference and 30 minutes was even better. Research showed that those who moved around and sat less were more likely to live longer.
As if a longer life were not enough, the benefits of exercising extend into all areas of life, according to the National Institute on Aging (NIH). Being physically active can help improve strength and level of fitness, as well as keeping people independent even into their older age.
Exercise and movement can also help manage and prevent diseases like diabetes, heart disease, cancer, and osteoporosis. For those desiring to have a clearer mind…you guessed, exercise helps with a sharper mind, and with fighting off feelings of depression and fluctuating moods.
As seniors take steps toward a more active life, NIH says there are four types of exercise that should be included: endurance, strength, balance, and flexibility. Each of these plays its own important role in the health of older people especially.
Sometimes it is hard to get yourself to do a work out, but you can easily sneak in some exercise into the things that you want to get done anyway. You can also include more physical activities into your social life and get healthier while you enjoy great company.
Active Seniors Have Longer Lives
Practical Steps to Try
Here are some ideas for incorporating more movement into your daily living. As with any type of exercise, always check with your doctor first.
Engage in activities that build endurance. Start out slow, don’t forget to breathe, and enjoy whatever activities you choose.
Rake leaves, while getting some fresh air. Take your dog for a walk, or play on the swings with your grandchildren. Instead of having your friends over for tea and cake, go for an afternoon walk. Vacuum your house at a pace that is comfortable for you.
A good way to increase your endurance without overdoing is to notice your heart rate and breathing. If you are feeling winded, you may want to slow down a bit or shorten the length of time of your activity in the beginning. A good test to follow is that you should be able to engage in these activities comfortably and still be able to hold a conversation.
Build stronger bones and muscles with strength activities. First, check with your doctor for activities appropriate to your bone density. Then, start building your strength accordingly with these fun ideas.
Help your neighbor carry their groceries in from the car. Pick up your grandchildren and cuddle. Carry your laundry basket up the stairs and into your bedroom.
Start with small bundles of weight, and work your way up to heavier loads. Remember to always lift on an inhale, using your legs and not your back.
Practice balance movements frequently. Go ballroom dancing with your friends. Stand on your tiptoes to reach a healthy snack from your cupboard. Walk up and down the stairs while holding the railings.
When exercising, it is always wise to hold on to something like a wall, railings, or a chair, just in case you start to loose your balance. Also, make sure your surroundings are free from clutter to avoid falling accidents.
Increase your flexibility with your daily activities. Always engage your core, by drawing your belly button inward to avoid back injuries.
Bend over to pet your cat. Reach long when you unstack your dishwasher or make your bed. Gently stretch your neck when backing your car out of the driveway. First, twist your waist, then your shoulders, and your head last. Before getting out of bed in the morning, stretch your arms and legs away from each other and enjoy a big yawn.
Mixing up your daily routine helps activities stay interesting. Come up with your own list of things for the day that will engage your body in different ways.
As an added bonus, having an active life helps seniors improve their mental performance and have a better long-term memory. Exercise can also reduce blood pressure.
To learn more about the benefits of exercise that help active seniors have longer lives, check out The National Institute of Aging website.
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